Comparing Nutrients in 500 calories Boiled White BeansVS Almonds

Weight per 500 calories

Boiled White Beans

360g

Almonds

86.4g

Almonds have 4.2 times more energy per unit of mass than Boiled White Beans, which is very high in comparison to other foods. Boiled White Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled White Beans or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled White Beans

27%

71%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Boiled White Beansvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.26g

Fat

44.5%43g

1.26 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.02%0.33g

Saturated Fat

10.3%3.3g

0.33 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.5%0.25g

Omega 3

0.16%0.003g

0.25 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.76%0.3g

Omega 6

62.6%10.6g

0.3 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69.4%90g

Carbohydrate

14.3%18.6g

90 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.7%1.22g

Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.22 gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.13%0.095g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.4g

NA gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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59.6%22.7g

Fiber

28.4%10.8g

22.7 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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62.5%35g

Protein

32.6%18.3g

35 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled White Beansvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35.4%0.42mg

Vitamin B1

14.8%0.18mg

Thiamine

0.42 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.7%0.17mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.17 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.15%0.5mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.5%0.82mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.82 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.7%0.33mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.33 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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73%291μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

291 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22.5%3.4mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

3.4 mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.5%12.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled White Beansvs Almonds

32.4%324mg

Calcium

23.2%232mg

324 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.03mg

Copper

99%0.89mg

1.03 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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166%13.3mg

Iron

40%3.2mg

13.3 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54%227mg

Magnesium

55.5%233mg

227 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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99%2.3mg

Manganese

82%1.9mg

2.3 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58%406mg

Phosphorus

59.3%415mg

406 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59.4%2018mg

Potassium

18.6%633mg

2018 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.5%4.68μg

Selenium

6.44%3.54μg

4.68 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.44%21.6mg

Sodium

0.058%0.86mg

21.6 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45%4.96mg

Zinc

24.5%2.7mg

4.96 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.13%227g

Water

0.1%3.8g

227 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled White Beans vs Almonds:

Boiled White Beans have 2.4 times more Vitamin B1, 2 times more Vitamin B5, 2.8 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 5.9 times more Vitamin B2, 6.2 times more Vitamin B3 and 6.5 times more Vitamin E than Boiled White Beans.
Both Boiled White Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled White Beans vs Almonds:

Boiled White Beans have 1.4 times more Calcium, 4.2 times more Iron, 1.2 times more Manganese, 3.2 times more Potassium, 1.3 times more Selenium, 1.8 times more Zinc and 59.6 times more Water than Almonds.
Both Boiled White Beans and Almonds have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled White Beans have 95.8 times more Omega 3, 4.8 times more Carbohydrate, 2.1 times more Fiber and 1.9 times more Protein than Almonds.
While Almonds contain 34.2 times more Fat, 10 times more Saturated Fat, 35.6 times more Omega 6 and 3.1 times more Sugars than Boiled White Beans.
Both Boiled White Beans and Almonds have similar amounts of Energy per 500 kcal.
Both Boiled White Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled White BeansVS Canned White BeansAlmondsVS Canned White BeansBoiled White BeansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled White BeansVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled White Beans or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: